Training Archive: speedyIn the 7 days ending 2007-02-04:
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| M | T | W | H | F | S | S | |||||||||||
Sunday Feb 4 | ||
| Trail-Grass Running warm up/down 11:50 [2] ***** 2.15 km (5:30 / km) | |
| ahr:126 max:144 slept:7.0 (injured) shoes: Sarva Duotech | ||
| Fair Hill, ran from parking lot to the future sprint-O venue. | ||
| Orienteering (Course setting) 27:00 [2] ***** 3.42 km (7:54 / km) | |
| ahr:119 max:142 slept:7.0 (injured) shoes: Sarva Duotech | ||
| Fair Hill Sprint course vetting. | ||
| Trail-Grass Running 56:00 [2] ***** 9.5 km (5:54 / km) | |
| ahr:125 max:139 slept:7.0 (injured) shoes: Sarva Duotech | ||
| Trails running at Fair Hill. | ||
Saturday Feb 3 | ||
| Orienteering 45:50 [3] ***** 7.91 km (5:48 / km) | |
| ahr:150 max:163 spiked:7/9c slept:7.0 shoes: Sarva Duotech | ||
| DVOA training at FCE by Sandy F. | ||
| Orienteering (Controls pickup) 19:00 [2] ***** 3.25 km (5:51 / km) | |
| ahr:131 max:143 spiked:3/3c shoes: Sarva Duotech | ||
| Controls pickup after training. | ||
Friday Feb 2 | ||
| Trail-Grass Running 41:00 [3] 8.62 km (4:45 / km) | |
| ahr:129 max:140 rhr:48 slept:6.5 weight:67.2kg (injured) shoes: Salomon XA Comp2 XCR | ||
| AM: Once again, not too bad morning weather, a bit slippery, but not cold. Felt better than yesterday night. | ||
Thursday Feb 1 | ||
| Trail-Grass Running 41:30 [2] 8.49 km (4:53 / km) | |
| ahr:126 max:134 slept:6.0 weight:67kg (injured) shoes: Salomon XA Pro 3D (2006) | ||
| AM: Another nice morning run. Snow storm is scheduled for late afternoon. | ||
| Trail-Grass Running 45:00 [2] 9 km (5:00 / km) | |
| weight:67.3kg (injured) shoes: Salomon XA Pro 3D (2006) | ||
| PM: For some reason felt badly just after I started running, but managed 2 loops around HS on the grass. | ||
Wednesday Jan 31 | ||
| Trail-Grass Running (Morning) 41:00 [3] 8.77 km (4:41 / km) | |
| ahr:132 max:142 slept:6.5 weight:67.8kg (injured) shoes: Salomon XA Comp2 XCR | ||
| AM: Nice run in the morning, a bit windy but still not too bad. | ||
| C • running today 2 | ||
| Road Running (50% road / 50% grass) 1:13:45 [3] 15.66 km (4:43 / km) | |
| ahr:131 max:153 slept:6.5 weight:66.8kg (injured) shoes: Salomon XA Comp2 XCR | ||
| PM: Still windy tonight, around -2C. Ran on the paved trail, then 2 loops around HS and strides on the grass. Splits:
186m + 240m rest ---------------------------- 36 (143/150) + 1:16; 36 (142/150) + 1:16; 37 (143/150) + 1:16; 36 (139/149) + 1:18; 35 (144/152) + 1:18. ---------------------------- | ||
| Strength 10:00 [1] | |
| slept:6.5 weight:66.8kg | ||
| AM: HLECMT 2 x 20;
PM: HLECMT 4 x 20, Crunches 4 x 20, Pushups 2 x 25. | ||
Tuesday Jan 30 | ||
| Note | |
| slept:6.0 (rest day) | ||
| AM: Drove to the service shop to change oil in my car.
PM: Was too late after work ... Rest day, unplanned. | ||
| C • Sweet, I gained over an hour. ... 2 | ||
| Strength 3:00 [1] | |
| slept:6.0 | ||
| HLECMT (Heavy-Load Eccentric Calf Muscle Training)
AM: HLECMT 2 x 20; PM: HLECMT 4 x 20. | ||
Monday Jan 29 | ||
| Note | |
| Week 6.
================================ Day 1: L (up to 25%) Day 2: E + Strides (5-6x20-30sec. @ fast pace) Day 3: E + Strides (5-6x20-30sec. @ fast pace) Day 4: E Day 5: E Day 6: E + Strides (5-6x20-30sec. @ fast pace) Day 7: E + Strides (5-6x20-30sec. @ fast pace) ================================ | ||
| C • Looks like you are trying to c... 2 | ||
| Trail-Grass Running 1:01:00 [2] 12.17 km (5:01 / km) | |
| ahr:125 max:131 slept:6.0 (injured) shoes: Salomon XA Comp2 XCR | ||
| PM: Recovery run after yesterday O-race. Jogged on the grass partly covered with fresh snow, to HS, 3 loops around and back home. | ||
| Strength 5:00 [1] | |
| slept:6.0 weight:67.7kg | ||
| AM: Ankles - 2 x 20, crunches - 2 x 20, pushups 2 x 35;
PM: Ankles - 4 x 20. | ||